Step back three legged dog (open hip, do hip circles).Low lunge flow: low lunge to half splits (flow between poses), probably hands on blocks. Do first part of surya namaskar, but step right foot back to low lunge.Surya namaskar A x 3 (offer lots of modifications, etc, focus on breath).Downward dog, forward fold, walk to front of mat, uttanasana, roll up Tadasana.On forearms and knees, take hips in circles.Add in cat/cow seated undulations, sufi grinds (make a circle through hips) – change legs and repeat.If I had to choose a peak, it would be upright pigeon (more on the two pigeons here), but really the intention is the hips. Props: two hard blocks, one chip foam block (for under knee in low lunge, or to sit upon).Soft joints (bent knees, bent elbows: find more “buoyancy” in joints).Create a theme to get students out of the head and into a nourishing state of surrender/receptivity.Use juicy language to evoke a nourishing practice (words like yummy, delicious, nourish, sense, connect, enjoy, delve, carve, explore, etc).Help practitioners get out of their head by playing music that invites movement and softness.Focus on flow and feeling rather than getting poses “right”.Every practitioner’s hips are different students should be encouraged to embrace their own unique structure and capacity.As this is a more cooling, lunar practice, you can invite exhales through the mouth rather than consistent ujjayi. This is an “unsticking” sequence, where practitioners find the energetic flow to release densities in the body. The strength of the moon is equally powerful, but she moves like water or air. Rather than focusing on long holds and fixed alignment, invite your students to move in spirals, loops, and undulations. Lunar energy is more feminine when we embrace the sacred power of the feminine, we invite surrender, receptivity, creativity, changeability. Solar energy is like a blast of sunlight: direct, fierce, and forceful. Rather than sequencing to a peak pose, this anatomical intention of this sequence is rather to mobilize the hip joint in all directions.Įnergetically, this sequence is lunar rather than solar. This sequence is a well-rounded flow yoga class for all levels that take an “around the world” tour of the hips: opening the front, sides, and back of the hip joint. And lastly, always check with a healthcare professional before starting any new exercise routine if you have any medical conditions.I’ve been playing with this delicious hip opening sequence this week. Feel free to spend as long as you'd like in each pose, listening to your body and what feels good for you in the moment. Remember, the times given are just a guide. Close your eyes and bring your focus to your breath. **Savasana (Corpse Pose) (5 minutes)**: Finish your session by lying on your back, allowing your palms to face upwards and your feet to fall outwards. Supta Baddha Konasana (Reclining Bound Angle Pose)Ĩ. Virabhadrasana III (Warrior III): Spend some time in this pose, slowly deepening as you feel ready. Practice Warrior III with wall support or the back of a chair for alignment and balance. Garudasana (Eagle Pose): This balances and strengthens the ankles, preparing them for Warrior III. **Preparation for Peak Pose (10 minutes)**: **Surya Namaskar or Sun Salutation Series A (10 minutes)**: Repeat this sequence few times to warm up the whole body.ĥ. Close your eyes and take deep, big inhales and exhales to ground yourself in the space.ģ. **Centering (5 minutes)**: Begin in a comfortable seated position. Please remember to listen to your body and modify poses as needed.ġ. Sure, here is a sample 60-minute Hatha Yoga sequence with Warrior III as a peak pose.
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